I saw some advice patrick gave my sister Carie which led to some questions about what i should do. I am week 17 of OS in training for IMLP on 7/25. I thought the goal was to keep us in OS as long as possible then straight into IM race prep. Or should I follow whats on the spreadsheet and end my OS in 3 weeks followed by transition 2 wks, general prep 4 wks then IM race Prep? Was also planning to add a big bike week somewhere before race prep per Patricks advice.
I will add that i dont know how much more OS work past 20 wks my legs can take, the leg fatigue and increase in sub par workouts have been on the rise lately. Thanks ahead for the input.
Patrick - thanks for the help. I'll stick with the FTP work. I certainly have a long way to go
Bob - With so much to gain on the FTP, that's where the biggest bang for your buck is; but if you are burning out, change can be good. You can try and abbreviated VO2 block, say 4 weeks then 4 weeks to close out OS on the FTP side. I guess worst case is you get tired and need to back down a bit to bounce back for the year...nothing ventured...
- Bike: just over 4w/kg and not yet back to my peak FTP of last season (close tho')
- Swim: newbie as Nov last year, have swim coach, going well, not worried considering.
- A-Races 2010: June 20 @UK70.3 and Nov @ IMCoz. Have various HIM's and Olys through year up to Sept.
- Plan: '2 seasons in one' - come out of OS at week 14 - 1 wk transition (+bike volume 'pop') then 12 wkAdv HIM plan. Then re-group for IMCoz in 23 weeks time.
I'm starting to consider IMcoz as THE big deal of 2010 (prob due to its significance/distance etc,etc) & that the plan as advised above may not ideally set me up as effectively as possible - thats just my idea, hence the query.
In otherwords, given the factors above - races aside - what schedule would create the best possible adaptation for me? Given that:
- multi-sport newbie.
- I want to 'compete' not just 'finish'.
- Bike is a strength - I feel 4.5w/kg is very achievable this season - last season I was doing weekly road and MTB rides of 75miles / 3.5hrs 'ABP' rides - a 56miler doesn't phase me at all. Think I'll be competitive on the bike leg in my age group.
- Run: Vdot seems 'out of whack' with my FTP! 48vdot test was 4 weeks ago, feel tons fitter now. BUT, a weakness at the moment I guess. Lost 13lbs so far in OS so far, helping with the running immensely.
Personally I'd much rather have a good IMCoz than UK70.3 - my concern is that i'll be going into UK70.3 under-cooked (and inexperienced, despite the advantages of EN) at what is apparently the hardest 70.3 on the circuit. Furthermore, I probably wouldn't take a Clearwater slot IF it was offered considering Coz woudl be 2-3 wks later (slots rolled down to 17th place last year in UK).
Correct me if I'm wrong but I feel losing 6 weeks of OS may be a lost opportunity to build my Vdot & FTP further and lay the foundations for IM in Nov - I don't feel I need much volume work to be comfortable at 56miles bike volume, not a reason perhaps to jump into RP.
Positives I see of RP will be the volume for the run & perhaps (don't know the format) ample opportunity for FTP-building ABP rides?
Its kinda like I need a hybrid plan for run & bike??
Although the 2-seasons strategy is sound and yes, its all possible and achieveable, however, perhaps understanding more about me (from the above info) & that I want to compete may change your decision a little? Or, maybe not!
Feel free to tell me to 'shut up and get on with it as is' !
Completed 8 weeks OS (Jan group), in week 13 HIM for race date April 25. Next week calling for 1st race sim Saturday. 3hr/1hr.
Uh, a little too soon for me considering volume jump this week. Ok to skip and do 2nd race sim scheduled 3 weeks prior to race date? If ok to skip what plan should I follow next week, repeat week 13 ?
I'm currently in week 14 of the intermediate OS plan with NO 70.3 (b race) in 6 weeks and then IMCDA (A race) 16 weeks from now. If I understand the initial guidance I should switch over to a HIM plan soon and then to an IM plan after NO 70.3. When should I switch to the HIM plan?
I am in week 14 OS and have IM 703 NO in like 6 weeks( B race) and then Eagleamnan june 13 (8 weeks past IM NO- A race).....i was thinking of staying in the OS right thru NO -just add a longer bike on weekend ( no problem here in the south along with a longer run once a week -just did a half marathon this weekend so my long running is coming along fine. Then switch to HIM for Eagleman (A)and then IM for Canada(A). What do you think- im willing to train thru NO for the better result later in the year.
I think there is a conflict between the season planning tool and the 2.0 plans. I was moving my OS plan to skip the VO2 max stuff (because my FTP is so bad), and I noticed that week 20 of the OS plan is testing. The planning tools says week 1 of the 12 week HIM race prep is testing. So I moved things around to look at the HIM plan, and week 1 isn't testing on the 2.0 plan. So should I do testing in week 20 of OS (week of 4/12), do a week of transition and then start the 12 weeks of race prep for Vineman 70.3 on 7/18? If so, where do the other events from the season planning tool fall (big day, race sim, etc.). My guess is that they fall where it shows in the planning tool and only the first week is different, but I thought I'd make sure.
@Wayne, I recommend you do the 3hr ride, but not call it a race rehearsal. Instead, do the Main Set stuff of the Wk 13 bike. Then recommend you consider doing a 45' run that evening, not as a brick.
IOW, yes, fine to not do the RR but you need to get your volume up there. You might think a 3hr ride is a big jump, but you'll be fine. Doing the run later in the day is way to get that run in but without the recovery cost of doing it as a brick.
@Bart, switch over the HIM plan now. This weekend all of the training plan platform stuff is going to switch over to your 2.0 system, which will allow you to make that change yourself. Just sit tight. If you wanted to get a head start, you could add about 1-1.5hrs to your ride this weekend (tomorrow).
@Marie, that plan sounds perfect, and it sounds like you've been leaning direction with your half marathon focus. Just create a 1:30-45 long run and a 3hr long bike in that OS shedule for NO70.3 and you'll be fine!
- Bike: just over 4w/kg and not yet back to my peak FTP of last season (close tho')
- Swim: newbie as Nov last year, have swim coach, going well, not worried considering.
- A-Races 2010: June 20 @UK70.3 and Nov @ IMCoz. Have various HIM's and Olys through year up to Sept.
- Plan: '2 seasons in one' - come out of OS at week 14 - 1 wk transition (+bike volume 'pop') then 12 wkAdv HIM plan. Then re-group for IMCoz in 23 weeks time.
I'm starting to consider IMcoz as THE big deal of 2010 (prob due to its significance/distance etc,etc) & that the plan as advised above may not ideally set me up as effectively as possible - thats just my idea, hence the query.
In otherwords, given the factors above - races aside - what schedule would create the best possible adaptation for me? Given that:
- multi-sport newbie.
- I want to 'compete' not just 'finish'.
- Bike is a strength - I feel 4.5w/kg is very achievable this season - last season I was doing weekly road and MTB rides of 75miles / 3.5hrs 'ABP' rides - a 56miler doesn't phase me at all. Think I'll be competitive on the bike leg in my age group.
- Run: Vdot seems 'out of whack' with my FTP! 48vdot test was 4 weeks ago, feel tons fitter now. BUT, a weakness at the moment I guess. Lost 13lbs so far in OS so far, helping with the running immensely.
Personally I'd much rather have a good IMCoz than UK70.3 - my concern is that i'll be going into UK70.3 under-cooked (and inexperienced, despite the advantages of EN) at what is apparently the hardest 70.3 on the circuit. Furthermore, I probably wouldn't take a Clearwater slot IF it was offered considering Coz woudl be 2-3 wks later (slots rolled down to 17th place last year in UK).
Correct me if I'm wrong but I feel losing 6 weeks of OS may be a lost opportunity to build my Vdot & FTP further and lay the foundations for IM in Nov - I don't feel I need much volume work to be comfortable at 56miles bike volume, not a reason perhaps to jump into RP.
Positives I see of RP will be the volume for the run & perhaps (don't know the format) ample opportunity for FTP-building ABP rides?
Its kinda like I need a hybrid plan for run & bike??
Although the 2-seasons strategy is sound and yes, its all possible and achieveable, however, perhaps understanding more about me (from the above info) & that I want to compete may change your decision a little? Or, maybe not!
Feel free to tell me to 'shut up and get on with it as is' !
Thanks,
Dave
Dave, I think you should keep it simple:
Finish the OS, all the way through to Week 20
Then transition straight into Week 6orwhatever of the HIM plan. You may want to build yourself a 2-3hr long ride and 1:30-45 long run in that OS schedule above.
Do UK as an race. Bottomline is you have plenty of time between UK and Coz, at least as you have outlined it above.
After UK...let's talk about where to go for IMCoz. In my experience, it's not very useful or realistic to do much planning or thinking about stuff that's >4mo away. And the purpose of splitting a season into two is so you don't have to lay everything out all at once.
Bottomline, stay in the OS to get stoopid fast. Transition from that to the HIM plan and have a great race. Chill for a week and then we figure out what to do for Coz...which will be an easy fix but just worth thinking about too much right now.
I think there is a conflict between the season planning tool and the 2.0 plans. I was moving my OS plan to skip the VO2 max stuff (because my FTP is so bad), and I noticed that week 20 of the OS plan is testing. The planning tools says week 1 of the 12 week HIM race prep is testing. So I moved things around to look at the HIM plan, and week 1 isn't testing on the 2.0 plan. So should I do testing in week 20 of OS (week of 4/12), do a week of transition and then start the 12 weeks of race prep for Vineman 70.3 on 7/18? If so, where do the other events from the season planning tool fall (big day, race sim, etc.). My guess is that they fall where it shows in the planning tool and only the first week is different, but I thought I'd make sure.
Bob, finish the OS and do the testing in Week 20, then one transition week, then 12wk HIM plan. If the 12wk plan has a test in Week 1 (don't recall if it does), don't do the test. Understand that people are dropping into these plans from all manner of fitness places and we generally make the default decision that everyone needs to know their zones right away = testing in Week 1, or shortly thereafter. That guidance works for some, not for others (you).
One of the tabs of the season planning spreadsheet has a table with the big picture stuff of each plan -- location of RR's, etc.
All makes good sense - I was thinking of also doing the following:
- start adding some more LRP/HM pace time to my sunday run session (my longest run in Adv) - say 15mins per week - for rest of OS up to max 2hrs??. This to address my lack of run fitness/time. Maybe following the 'in OS 1/2 mara' protocol in the wiki?
- Maybe covered under BBW (is that scheduled in OS plan wks 14-20?) but thought about doing a 'volume pop' over a long weekend somewhere in OS, was thinking wk 15.
Think the above would help cover all the 'variables' i can think of & without hacking OS unduly & keeping it simple.
Just an observation point Rich (not a 'bitch'!) - my decision making / self-coaching would be enhanced if i'd been able to see the HIM plan (at least a snap-shot or even a description perhaps) - I felt I had 0% visibility on this being an EN newbie. Did have Haus to ask in fairness and also I reached out to Mancona who has helped a great deal.
Thanks Boss!
Posted By Rich Strauss on 05 Mar 2010 05:45 PM
Posted By David Flint on 03 Mar 2010 03:57 PM
Hi RnP - have been thinking about my goals and aspirations and would appreciate your input please; to recap:
- 1st Yr in multi-sport after cycling-only (XC MTB) background - 42yrs old. Started Dec OS Adv,now on wk 12 (lost a week due to illness).
- Bike: just over 4w/kg and not yet back to my peak FTP of last season (close tho')
- Swim: newbie as Nov last year, have swim coach, going well, not worried considering.
- A-Races 2010: June 20 @UK70.3 and Nov @ IMCoz. Have various HIM's and Olys through year up to Sept.
- Plan: '2 seasons in one' - come out of OS at week 14 - 1 wk transition (+bike volume 'pop') then 12 wkAdv HIM plan. Then re-group for IMCoz in 23 weeks time.
I'm starting to consider IMcoz as THE big deal of 2010 (prob due to its significance/distance etc,etc) & that the plan as advised above may not ideally set me up as effectively as possible - thats just my idea, hence the query.
In otherwords, given the factors above - races aside - what schedule would create the best possible adaptation for me? Given that:
- multi-sport newbie.
- I want to 'compete' not just 'finish'.
- Bike is a strength - I feel 4.5w/kg is very achievable this season - last season I was doing weekly road and MTB rides of 75miles / 3.5hrs 'ABP' rides - a 56miler doesn't phase me at all. Think I'll be competitive on the bike leg in my age group.
- Run: Vdot seems 'out of whack' with my FTP! 48vdot test was 4 weeks ago, feel tons fitter now. BUT, a weakness at the moment I guess. Lost 13lbs so far in OS so far, helping with the running immensely.
Personally I'd much rather have a good IMCoz than UK70.3 - my concern is that i'll be going into UK70.3 under-cooked (and inexperienced, despite the advantages of EN) at what is apparently the hardest 70.3 on the circuit. Furthermore, I probably wouldn't take a Clearwater slot IF it was offered considering Coz woudl be 2-3 wks later (slots rolled down to 17th place last year in UK).
Correct me if I'm wrong but I feel losing 6 weeks of OS may be a lost opportunity to build my Vdot & FTP further and lay the foundations for IM in Nov - I don't feel I need much volume work to be comfortable at 56miles bike volume, not a reason perhaps to jump into RP.
Positives I see of RP will be the volume for the run & perhaps (don't know the format) ample opportunity for FTP-building ABP rides?
Its kinda like I need a hybrid plan for run & bike??
Although the 2-seasons strategy is sound and yes, its all possible and achieveable, however, perhaps understanding more about me (from the above info) & that I want to compete may change your decision a little? Or, maybe not!
Feel free to tell me to 'shut up and get on with it as is' !
Thanks,
Dave
Dave, I think you should keep it simple:
Finish the OS, all the way through to Week 20
Then transition straight into Week 6orwhatever of the HIM plan. You may want to build yourself a 2-3hr long ride and 1:30-45 long run in that OS schedule above.
Do UK as an race. Bottomline is you have plenty of time between UK and Coz, at least as you have outlined it above.
After UK...let's talk about where to go for IMCoz. In my experience, it's not very useful or realistic to do much planning or thinking about stuff that's >4mo away. And the purpose of splitting a season into two is so you don't have to lay everything out all at once.
Bottomline, stay in the OS to get stoopid fast. Transition from that to the HIM plan and have a great race. Chill for a week and then we figure out what to do for Coz...which will be an easy fix but just worth thinking about too much right now.
I'm starting week 19 of the HIM plan with exactly 2 weeks to go before the big day. Thinking further out i want to do another HIM 22 weeks after this upcoming race and then possibly a OD race half way through (at week 11).
My Questions:-
1. what plan do I move onto after the immediate race in 2 weeks time?
2. How should i schedule the OD race into the overall plan?
Good morning Rich. Want to get your advice about whether to stay in the OS longer, or transition. I"m in Nov. OS, week 19. I feel that I need to work on my speed some more yet. However, I am running Indy Mini first weekend in May, Muncie Endurathon in July, then of course, IMLOU in August. My Vdot is 27, and bike could be better... Having some plantar faciatitis issues right now, in left foot, and piraformis issues on left as well. If you need more info., give me a shout. Thanks, Barb
If you download the Season Planning spreadsheet, we have include a volume tab which outlines the location of race rehearsals, big training days, long bike and run volume by training week, etc. There is no big bike week, or any other epic training volume opportunity, in the OS plan so not sure what you are referring.
For business reason, which I'm sure you can understand, we are not going to give members paying us a monthly subscription full access to all 12 and 20wks of X x IM plans, Y x HIM plans, and Z x OS plans. In worse case, doode joins, pays one month, and bails with $xxxxx worth of training plans. The tab in the spreadsheet above is our compromise. We hope you understand.
If you download the Season Planning spreadsheet, we have include a volume tab which outlines the location of race rehearsals, big training days, long bike and run volume by training week, etc. There is no big bike week, or any other epic training volume opportunity, in the OS plan so not sure what you are referring.
For business reason, which I'm sure you can understand, we are not going to give members paying us a monthly subscription full access to all 12 and 20wks of X x IM plans, Y x HIM plans, and Z x OS plans. In worse case, doode joins, pays one month, and bails with $xxxxx worth of training plans. The tab in the spreadsheet above is our compromise. We hope you understand.
Yep, understand Rich, no worries - was just a ways that I felt I could've self-coached on this one rather than bug you with it. All good now & thanks again.
Guys - floated this question via the Haus today Tues 9th.
RnP - apologies in advance for using up my weeks 'RnP quota' but an opportunity has come up today.
Method in my 'madness' however - rationale being, this plan is feasable if I commit soon (killer cheap flight/hotel + book time off work):
- 12 wk IM plan Adv (for IMCoz) all being well starting w/c 1st Sept.
- I have the opportunity to get a weeks training in Lanzarote during this period & have all the amenities/training facilities to hand.
- Considering winter here, Lanza will be 20+degrees C - also dedicated week of training in an ideal setting.
Question is, when would be the best week to do this to best complement the Plan (RR's/BBW/BD etc) and still get the possible acclimatisation benefits? (at the very least may stop me burning my a** off in Mexico!)
Week 12 is w/c 22nd Nov.
It may not matter much altho' looking at the IM volume chart it may be better to plan it around the 6hr bike ride during RR no.2 perhaps?? Rehearsals in Lanza may be easier than doing it from home from what I can see.
Okay Rich. Just making sure I understand. Previously, you had stated I should just incorporate Muncie into my IM plan. I will finish OS, take a transition week, then jump into HIM plan. So, with Muncie being July 10th, and IMLOU being Aug. 29th, will that be enough for IM prep plan and race rehearsal?
Okay Rich. Just making sure I understand. Previously, you had stated I should just incorporate Muncie into my IM plan. I will finish OS, take a transition week, then jump into HIM plan. So, with Muncie being July 10th, and IMLOU being Aug. 29th, will that be enough for IM prep plan and race rehearsal?
Barb, crap, my eye focused on Muncie and didn't notice the IMLou (oops!). New guidance:
Finish OS
Take a transition week
Drop into IM plan
We'll work with you to do Muncie within your IMLou plan.
RnP, I am just coming off a leg injury that kept me from doing about 90% of the OS workouts since the beginning of '10. I started in the Nov OS, but haven't done most of the second half workouts. I tried to jump back into it recently, but found it really difficult. Because of some other life stuff, I'm pretty sure that IMOO is going to be the only race I am able do this year. My thought was to simply restart the OS from the beginning, and then transition into the IM plan somewhere between 8-12 weeks out from IMOO. Since I live in Chicago, I'm also hoping this will let me do a good majority of my riding outside, as opposed to on the trainer. Thoughts? Thanks for your help! Jenny
Derek, thanks for using the tools! Makes this sooooo much easier for us!
Your schedule looks great. I would add that you should anticipate a big weekend opportunity for Memorial Day Weekend. We'll do a virtual challenge of some sort so keep an eye out for that. The timing of that works very well with everything else you have going.
When you can get outside, create a regular 2.5-3hr long ride from the OS ride, by keeping the main set, adding a little z2 and the rest as z3.
Likewise, create a regular 1.5hr run, same deal as above.
Knocking those out week after week will really set you up well to jump into the IM plan 12wks out. Hopefully you can make the IMWI camp in July, that would be a great volume jumpstart for you, as well as a fun weekend.
Per the opening post in the "when to transition" thread, intermed/adv folks should maximize OS and leave it 4 weeks early and do the last 4 weeks of the HIM plan. Beginners should do 6-8 weeks of the HIM plan. Because of a set back/surgery in January, I'm in week 8 of the OS now for the bike and week 5 of the OS for the run.
In my case my options are (please note my running is 3 weeks behind my biking): (1) exit OS at week 18/15 to do 4 weeks of HIM training; (2) exit at week 16/13 for 6 weeks of HIM; or, (3) exit at week 14/11 for 8 weeks of HIM...
I'm not sure which path to follow. I would have said I was intermediate but I've had back-to-back accidents (keeping me down, but not entirely out) beginning in late Aug. I'm a new EN'er and I'm looking for the most bang for my buck!
By way of background, I've done 5 marathons spread out in the last 3 years (PR 4:16) and did my first HIM last year (Eagleman), finishing in 5:50 - so I have some background in endurance events. In late Aug I had a bike crash and sprained my ACJ. That kept me from running or biking (except stationary) until late October and from swimming altogether. In late December I had another mishap and ended up having surgery to repair a tendon in my hand... long story short, I can run now and ride my trainer without any problems (I can't hold my bike yet, so no outdoor riding). I'm only now getting back in the pool to try to regain some endurance (can do 250m before switching to kick and rest my hand). I'm hopeful that I'll be able to hold my bike and swim to race Eagleman this year (3 months).
Sorry if I've bored you to tears... What do you think about my transition timeframe from OS to HIM? I know in past years OS was shorter - which would correspond to my splitting the baby and going with option 2 (6 weeks of HIM). or do you think 4 weeks will get me there (hopefully with a better time)? Thanks in advance!
1. Would adding in a olympic race to my schedule on june 5th be too much being that i am doing LP camp the following week? Its not that i feel it will increase my fitness, but it will help me go through some race routines and possibly boost my mojo thats sometimes gets lost with the daily grind of training.
2. When extending my OS by 4 weeks should i just repeat the last 4 weeks?
So my A race is IM lake placid. I have been in jan OS the last 10weeks.
Here is how my year is looking
1/4/2010
1
1/11/2010
2
1/18/2010
3
1/25/2010
4
2/1/2010
5
2/8/2010
6
2/15/2010
7
2/22/2010
8
3/1/2010
9
3/8/2010
10
3/15/2010
11
3/22/2010
12
3/29/2010
13
4/5/2010
14
4/12/2010
15
4/19/2010
16
4/26/2010
17
5/3/2010
18
5/10/2010
19
5/17/2010
20
Big Day
5/24/2010
21
5/31/2010
22
6/7/2010
23
Race Sim
6/14/2010
24
6/21/2010
25
6/28/2010
26
Race Sim
7/5/2010
27
7/12/2010
28
7/19/2010
29
IMUSA
Couple of questions/thoughts:
1. Should I transition this early out of OS? I was thinking 03/22. I know it is recommened to stay as long as possible in OS. I have thought about it a lot of different ways and think 03/22 works. But thinking of the IM volume is starting to play tricks on my mind
2. Do I need to switch my training plan to the IM 20 week and start at week 2 ?
3. I was thinking of doing a 1/2 IM on 05/22 as a B race. Usually it takes me 2-3 days to fully recover from 1/2 IM, so I don't think it would be a huge dent in the training. Could change that to an olympic. And then follow it up with the lake placid camp 06/07. Recommended, not ?
4. Will probably have an olympic as a C race on 06/20.
Comments
Hey Guys,
I saw some advice patrick gave my sister Carie which led to some questions about what i should do. I am week 17 of OS in training for IMLP on 7/25. I thought the goal was to keep us in OS as long as possible then straight into IM race prep. Or should I follow whats on the spreadsheet and end my OS in 3 weeks followed by transition 2 wks, general prep 4 wks then IM race Prep? Was also planning to add a big bike week somewhere before race prep per Patricks advice.
I will add that i dont know how much more OS work past 20 wks my legs can take, the leg fatigue and increase in sub par workouts have been on the rise lately. Thanks ahead for the input.
Derek
Patrick - thanks for the help. I'll stick with the FTP work. I certainly have a long way to go
Bob - With so much to gain on the FTP, that's where the biggest bang for your buck is; but if you are burning out, change can be good. You can try and abbreviated VO2 block, say 4 weeks then 4 weeks to close out OS on the FTP side. I guess worst case is you get tired and need to back down a bit to bounce back for the year...nothing ventured...
Hi RnP - have been thinking about my goals and aspirations and would appreciate your input please; to recap:
- 1st Yr in multi-sport after cycling-only (XC MTB) background - 42yrs old. Started Dec OS Adv,now on wk 12 (lost a week due to illness).
- Run: Vdot 48 @wk 8, newbie, ran 2x mara's/1/2's 10 yrs ago+.
- Bike: just over 4w/kg and not yet back to my peak FTP of last season (close tho')
- Swim: newbie as Nov last year, have swim coach, going well, not worried considering.
- A-Races 2010: June 20 @UK70.3 and Nov @ IMCoz. Have various HIM's and Olys through year up to Sept.
- Plan: '2 seasons in one' - come out of OS at week 14 - 1 wk transition (+bike volume 'pop') then 12 wkAdv HIM plan. Then re-group for IMCoz in 23 weeks time.
I'm starting to consider IMcoz as THE big deal of 2010 (prob due to its significance/distance etc,etc) & that the plan as advised above may not ideally set me up as effectively as possible - thats just my idea, hence the query.
In otherwords, given the factors above - races aside - what schedule would create the best possible adaptation for me? Given that:
- multi-sport newbie.
- I want to 'compete' not just 'finish'.
- Bike is a strength - I feel 4.5w/kg is very achievable this season - last season I was doing weekly road and MTB rides of 75miles / 3.5hrs 'ABP' rides - a 56miler doesn't phase me at all. Think I'll be competitive on the bike leg in my age group.
- Run: Vdot seems 'out of whack' with my FTP! 48vdot test was 4 weeks ago, feel tons fitter now. BUT, a weakness at the moment I guess. Lost 13lbs so far in OS so far, helping with the running immensely.
Personally I'd much rather have a good IMCoz than UK70.3 - my concern is that i'll be going into UK70.3 under-cooked (and inexperienced, despite the advantages of EN) at what is apparently the hardest 70.3 on the circuit. Furthermore, I probably wouldn't take a Clearwater slot IF it was offered considering Coz woudl be 2-3 wks later (slots rolled down to 17th place last year in UK).
Correct me if I'm wrong but I feel losing 6 weeks of OS may be a lost opportunity to build my Vdot & FTP further and lay the foundations for IM in Nov - I don't feel I need much volume work to be comfortable at 56miles bike volume, not a reason perhaps to jump into RP.
Positives I see of RP will be the volume for the run & perhaps (don't know the format) ample opportunity for FTP-building ABP rides?
Its kinda like I need a hybrid plan for run & bike??
Although the 2-seasons strategy is sound and yes, its all possible and achieveable, however, perhaps understanding more about me (from the above info) & that I want to compete may change your decision a little? Or, maybe not!
Feel free to tell me to 'shut up and get on with it as is' !
Thanks,
Dave
Coaches
Completed 8 weeks OS (Jan group), in week 13 HIM for race date April 25. Next week calling for 1st race sim Saturday. 3hr/1hr.
Uh, a little too soon for me considering volume jump this week. Ok to skip and do 2nd race sim scheduled 3 weeks prior to race date? If ok to skip what plan should I follow next week, repeat week 13 ?
Hi coaches,
I'm currently in week 14 of the intermediate OS plan with NO 70.3 (b race) in 6 weeks and then IMCDA (A race) 16 weeks from now. If I understand the initial guidance I should switch over to a HIM plan soon and then to an IM plan after NO 70.3. When should I switch to the HIM plan?
thanks
Bart
I think there is a conflict between the season planning tool and the 2.0 plans. I was moving my OS plan to skip the VO2 max stuff (because my FTP is so bad), and I noticed that week 20 of the OS plan is testing. The planning tools says week 1 of the 12 week HIM race prep is testing. So I moved things around to look at the HIM plan, and week 1 isn't testing on the 2.0 plan. So should I do testing in week 20 of OS (week of 4/12), do a week of transition and then start the 12 weeks of race prep for Vineman 70.3 on 7/18? If so, where do the other events from the season planning tool fall (big day, race sim, etc.). My guess is that they fall where it shows in the planning tool and only the first week is different, but I thought I'd make sure.
@Derek, please post a screenshot of your season, per the planning tools, as it's much easier for us to see what you're talking about. Thanks!
@Wayne, I recommend you do the 3hr ride, but not call it a race rehearsal. Instead, do the Main Set stuff of the Wk 13 bike. Then recommend you consider doing a 45' run that evening, not as a brick.
IOW, yes, fine to not do the RR but you need to get your volume up there. You might think a 3hr ride is a big jump, but you'll be fine. Doing the run later in the day is way to get that run in but without the recovery cost of doing it as a brick.
@Bart, switch over the HIM plan now. This weekend all of the training plan platform stuff is going to switch over to your 2.0 system, which will allow you to make that change yourself. Just sit tight. If you wanted to get a head start, you could add about 1-1.5hrs to your ride this weekend (tomorrow).
@Marie, that plan sounds perfect, and it sounds like you've been leaning direction with your half marathon focus. Just create a 1:30-45 long run and a 3hr long bike in that OS shedule for NO70.3 and you'll be fine!
Dave, I think you should keep it simple:
Bottomline, stay in the OS to get stoopid fast. Transition from that to the HIM plan and have a great race. Chill for a week and then we figure out what to do for Coz...which will be an easy fix but just worth thinking about too much right now.
Bob, finish the OS and do the testing in Week 20, then one transition week, then 12wk HIM plan. If the 12wk plan has a test in Week 1 (don't recall if it does), don't do the test. Understand that people are dropping into these plans from all manner of fitness places and we generally make the default decision that everyone needs to know their zones right away = testing in Week 1, or shortly thereafter. That guidance works for some, not for others (you).
One of the tabs of the season planning spreadsheet has a table with the big picture stuff of each plan -- location of RR's, etc.
I'm starting week 19 of the HIM plan with exactly 2 weeks to go before the big day. Thinking further out i want to do another HIM 22 weeks after this upcoming race and then possibly a OD race half way through (at week 11).
My Questions:-
1. what plan do I move onto after the immediate race in 2 weeks time?
2. How should i schedule the OD race into the overall plan?
Many Thanks
GRant
Having some plantar faciatitis issues right now, in left foot, and piraformis issues on left as well. If you need more info., give me a shout.
Thanks,
Barb
@David,
Yes to advancing long run volume.
If you download the Season Planning spreadsheet, we have include a volume tab which outlines the location of race rehearsals, big training days, long bike and run volume by training week, etc. There is no big bike week, or any other epic training volume opportunity, in the OS plan so not sure what you are referring.
For business reason, which I'm sure you can understand, we are not going to give members paying us a monthly subscription full access to all 12 and 20wks of X x IM plans, Y x HIM plans, and Z x OS plans. In worse case, doode joins, pays one month, and bails with $xxxxx worth of training plans. The tab in the spreadsheet above is our compromise. We hope you understand.
@Barb, I recommend you:
Bottomline, yes, more OS will do you good but we want you to take an easy week in there to preserve your head and motivation.
Grant:
After the HIM in two weeks:
Self-Coaching Materials
Team EN Self-Coaching Manual
Guidance from the Coaches for how to adjust and customize your training plan.
In the downloads section here
Yep, understand Rich, no worries - was just a ways that I felt I could've self-coached on this one rather than bug you with it. All good now & thanks again.
Guys - floated this question via the Haus today Tues 9th.
RnP - apologies in advance for using up my weeks 'RnP quota' but an opportunity has come up today.
Method in my 'madness' however - rationale being, this plan is feasable if I commit soon (killer cheap flight/hotel + book time off work):
- 12 wk IM plan Adv (for IMCoz) all being well starting w/c 1st Sept.
- I have the opportunity to get a weeks training in Lanzarote during this period & have all the amenities/training facilities to hand.
- Considering winter here, Lanza will be 20+degrees C - also dedicated week of training in an ideal setting.
Question is, when would be the best week to do this to best complement the Plan (RR's/BBW/BD etc) and still get the possible acclimatisation benefits? (at the very least may stop me burning my a** off in Mexico!)
Week 12 is w/c 22nd Nov.
It may not matter much altho' looking at the IM volume chart it may be better to plan it around the 6hr bike ride during RR no.2 perhaps?? Rehearsals in Lanza may be easier than doing it from home from what I can see.
Thanks again!
Dave
Barb, crap, my eye focused on Muncie and didn't notice the IMLou (oops!). New guidance:
RnP,
Ok so here is the spreadsheet of what i had originally thought my training for IMLP would be.
1. 20 week OS Nov start extended by 4 weeks ( 24 weeks total)
2. OS followed by 1 week of easy transition
3. 1 Week of transition followed by big bike week
4. After big bike week roll right into Race Prep phase
OR
Should I pass on the extra OS work and add a General Prep phase between the OutSeason and the Race Prep.
Hope this gives you a better idea of what i was thinking.
Derek
I am just coming off a leg injury that kept me from doing about 90% of the OS workouts since the beginning of '10. I started in the Nov OS, but haven't done most of the second half workouts. I tried to jump back into it recently, but found it really difficult. Because of some other life stuff, I'm pretty sure that IMOO is going to be the only race I am able do this year. My thought was to simply restart the OS from the beginning, and then transition into the IM plan somewhere between 8-12 weeks out from IMOO. Since I live in Chicago, I'm also hoping this will let me do a good majority of my riding outside, as opposed to on the trainer. Thoughts?
Thanks for your help!
Jenny
Derek, thanks for using the tools! Makes this sooooo much easier for us!
Your schedule looks great. I would add that you should anticipate a big weekend opportunity for Memorial Day Weekend. We'll do a virtual challenge of some sort so keep an eye out for that. The timing of that works very well with everything else you have going.
@Jenny, your plan sounds good. I would add:
Knocking those out week after week will really set you up well to jump into the IM plan 12wks out. Hopefully you can make the IMWI camp in July, that would be a great volume jumpstart for you, as well as a fun weekend.
Hi RnP!
Per the opening post in the "when to transition" thread, intermed/adv folks should maximize OS and leave it 4 weeks early and do the last 4 weeks of the HIM plan. Beginners should do 6-8 weeks of the HIM plan. Because of a set back/surgery in January, I'm in week 8 of the OS now for the bike and week 5 of the OS for the run.
In my case my options are (please note my running is 3 weeks behind my biking): (1) exit OS at week 18/15 to do 4 weeks of HIM training; (2) exit at week 16/13 for 6 weeks of HIM; or, (3) exit at week 14/11 for 8 weeks of HIM...
I'm not sure which path to follow. I would have said I was intermediate but I've had back-to-back accidents (keeping me down, but not entirely out) beginning in late Aug. I'm a new EN'er and I'm looking for the most bang for my buck!
By way of background, I've done 5 marathons spread out in the last 3 years (PR 4:16) and did my first HIM last year (Eagleman), finishing in 5:50 - so I have some background in endurance events. In late Aug I had a bike crash and sprained my ACJ. That kept me from running or biking (except stationary) until late October and from swimming altogether. In late December I had another mishap and ended up having surgery to repair a tendon in my hand... long story short, I can run now and ride my trainer without any problems (I can't hold my bike yet, so no outdoor riding). I'm only now getting back in the pool to try to regain some endurance (can do 250m before switching to kick and rest my hand). I'm hopeful that I'll be able to hold my bike and swim to race Eagleman this year (3 months).
Sorry if I've bored you to tears... What do you think about my transition timeframe from OS to HIM? I know in past years OS was shorter - which would correspond to my splitting the baby and going with option 2 (6 weeks of HIM). or do you think 4 weeks will get me there (hopefully with a better time)? Thanks in advance!
thanks Rich,
Two more questions i forgot about.
1. Would adding in a olympic race to my schedule on june 5th be too much being that i am doing LP camp the following week? Its not that i feel it will increase my fitness, but it will help me go through some race routines and possibly boost my mojo thats sometimes gets lost with the daily grind of training.
2. When extending my OS by 4 weeks should i just repeat the last 4 weeks?
Thanks
Derek
Hey Guys,
So my A race is IM lake placid. I have been in jan OS the last 10weeks.
Here is how my year is looking
Couple of questions/thoughts:
1. Should I transition this early out of OS? I was thinking 03/22. I know it is recommened to stay as long as possible in OS. I have thought about it a lot of different ways and think 03/22 works. But thinking of the IM volume is starting to play tricks on my mind